Meal Planning Challenge!

The spring and summer months can be filled with outdoor activities, sporting events, busy work schedules and cookouts! What do these things all have in common: lack of family meal planning? Yes! Many of our clients have a hard time planning meals due to busy schedule, lack of planning technique, picky eaters in the family, stress of preparing healthful dishes and grocery shopping! I challenge you to plan your meals this week! Attached is a simple planning tool you can use. It is easy to download a form with meals already planned – but will you like the items? Will life be easier following a recipe book without your desire to eat foods you enjoy? Here is your solution! It will take 5 minutes to complete this – and you will have a less stressful week with more healthy meals!

The first thing you should do when meal planning is figure out the biggest meal of the day. This meal is usually dinner, the meal where the family can gather and more planning is involved. Plan that meal. The other meals can be comprised of simple things – easy to prep! As you list your daily meals, be sure to think about ways you can use the leftovers the next day to save time! Remember for each meal item – add it to the grocery list on the right hand side if you need it from the store. Stick to this list to save money!

Weekly Meal Plan

Monday:

 

 

 

Grocery List:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lunch and Snack Items:

 

 

 

Tuesday:

 

 

Wednesday:

 

 

Thursday:

 

 

Friday:

 

 

Saturday:

 

 

Sunday:

 

Below is an example template. This is a quick example of how easy meal planning can be for you! Remember to ask your family members for input on meals! This is a great way to avoid table anger – the kids helped to select meals, so they can’t be mad when it is served! The grocery list items you need will differ depending on the items you already have in your pantry.J

Weekly Meal Plan

Monday:

 

Turkey Chili (Beans, Ground Turkey, Tomatoes) with Whole Grain Bread

 

Grocery List Items:

-Ground Turkey, Chicken

-Black Beans (2), Kidney Beans

 

-Frozen Veggies, Stir Fry Veggies

-Lettuce, Tomatoes

-Salsa, Pizza Sauce

-Fresh Veggies for Add ons

 

-Cheese

-Plain Greek Yogurt

 

-Brown Rice

-Whole Grain Tortillas

-Whole Grain Bread

 

-Potatoes

-Olive Oil

 

 

 

 

 

 

 

 

Lunch and Snack Items:

-Hummus

-Tuna Pouches

-Salad Vegetables

-Fruit

Tuesday:

 

Turkey Chili over Baked Potato (Greek Yogurt Sour Cream, Low Fat Cheese)

Steamed Broccoli

Wednesday:

 

Black Bean and Brown Rice Stir Fry

(Beans, Rice, Veggies-Peppers, Onions, Broc)

Thursday:

 

Black Bean and Brown Rice Quesadillas

(Leftovers, placed in 2 whole grain flour tortillas, grilled – served with Greek Yogurt Sour Cream, Salsa, Lettuce and Tomatoes)

Friday:

 

Homemade Flatbread Pizzas (Leftover Tortillas)

Pizza Sauce, Mozzarella, Veggies

Saturday:

 

Dinner out.

Sunday:

 

Grilled Chicken with Oven Roasted Potatoes

Steamed Veggies

(*Grill Extra chicken for lunch next week!)

 

If you need help with healthy meal planning, be sure to call for a FREE nutrition consultation with our Registered Dietitian! You can also visit our website at www.FTYougnstown.com (330) 702-1311.

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Posted by on April 22, 2013. Filed under Lifestyle,Nutrition. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry

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